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Post by masterschamp on Sept 11, 2008 7:38:50 GMT -5
Wednesday, September 10, 2008 BACK/R DELTS/TRAPS/ABS
1 Arm U Grip Hammer Pulldown 1 plate/side x 15 2 plates/side x 10 3 plates/side x 8
U Grip Barbell Row 135 x 12 185 x 12 225 x 12
DB Row 70 x 12 100 x 10
Seated Cable Row 200 x 10 240 x 8
Bent DB Lateral 40 x 10 50 x 10 60 x 10
Hammer Shrugs 2 plates/side x 15 3 plates/side x 12 4 plates/side x 10
Hammer Deadlift Platform 135 x 15 225 x 10 315 x 10
Weighted Hyperextension 25 x 12,12
Weighted Roman Chair 25 x 12,12 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 50
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Post by GerryT on Sept 11, 2008 16:56:14 GMT -5
Great work as always, Keith!! I'll get in touch soon.
Would be a great idea to have a WOTW convention at Masters Nats in 09!! Would be great to get together with Joe, Hoops and Tim (and any other members), and see you and Eric again.
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Post by Roger on Sept 12, 2008 12:46:52 GMT -5
Training looking great as ever Keith
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Post by masterschamp on Sept 15, 2008 21:23:34 GMT -5
Sunday, September 14, 2008 QUADS/HAMS/CALVES
Smith Squats ( to the floor) 135 x 15 185 x 12 225 x 8 275 x 6
Hack Squats 2 plates/side x 10 4 plates/side x 7
Leg Extensions 100 x 15 130 x 10 150 x 10
Seated Leg Curl 100 x 12 120 x 10 130 x 8
SL Deadlift 135 x 12 225 x 8
One Leg Curl 50 x 12
Standing Calf Sled 100 x 30 200 x 20 300 x 12 360 x 8 360 x 6
Seated Calf 2 plates x 15,15,15
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Post by masterschamp on Sept 15, 2008 21:24:43 GMT -5
Monday, September 15, 2008 CHEST/DELTS/ABS
Smith Machine Inc BP 135 x 15 185 x 10 225 x 6 275 x 6
Decline Hammer BP 1 plate/side x 15 2 plates/side x 10 3 plates/side x 7
Cybex Seated BP Machine 130 x 20 180 x 12 220 x 10 260 x 7
Cable Crossovers 40 x 15 50 x 12,12
Co-Axial Seated Press 50 x 15 70 x 12 90 x 6 110 x 6 120 x 6
Standing Lateral Station 20 x 12 30 x 8 40 x 8 50 x 6
Front Cable raise 40 x 10 50 x 10,10
Upright Cable Row 60 x 10,10,10
Weighted Roman Chair Sit Ups 25 x 15,15 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 50
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Post by mrky03 on Sept 16, 2008 18:05:01 GMT -5
I can see the intensity growing each week Keith, good stuff!
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Post by masterschamp on Sept 19, 2008 7:13:37 GMT -5
Wednesday, September 17, 2008 BACK/TRAPS/ REAR DELTS/ABS
U Grip Pulldown 130 x 5 180 x 12 220 x 8 230 x 6
U Grip BB Row 135 x 12 185 x 10 225 x 8 245 x 6
DB Row 80 x 12 100 x 10 120 x 6
Cable Rows 130 x 12 180 x 12
Rear Delt Machine 70 x 10 100 x 10 120 x 10
DB Shrugs 80 x 20 100 x 20,20
Hyperextensions BWT x 15,15,15
Crunch Machine 100 x 20,20 Leg Raises BWT x 20,20 BB Twists 50
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Post by mrky03 on Sept 19, 2008 19:36:04 GMT -5
Lookin good Keith!
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Post by masterschamp on Sept 22, 2008 9:57:46 GMT -5
Sunday, September 21, 2008 QUADS/HAMS/CALVES
Smith Squat ( to the floor) 135 x 10 225 x 8 285 x 6 305 x 4
Hacks ( to the bottom) 2 plates/side x 10 4 plates/side x 8
Leg Extension 120 x 10 150 x 10 210 x 10
Seated Leg Curl 90 x 10 110 x 10 130 x 8 150 x 6
SL Deadlift 135 x 15 225 x 12
One Leg Curl 60 x 10
Seated Angle Calf Sled 120 x 25 200 x 15 300 x 12 360 x 8 240 x 12 160 x 12
Seated Calf Raise 2 plates x 15,15,15
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Post by masterschamp on Sept 22, 2008 9:58:55 GMT -5
Friday, September 19, 2008 BICEPS/TRICEPS/ABS
Alt DB Curl 25 x 12 35 x 10 45 x 8
EZ BB Curl 75 x 10 95 x 8 105 x 6
DB Conc Curl 30 x 10,10,10
Pressdown 100 x 12 130 x 12 150 x 10
OHead EZ Ext 70 x 12 80 x 12 90 x 10
DB Kickback 30 x 12,12,12
GIANT SET ( 5 cycles)
Roman Chair Crunch Machine Leg Raise BB Twists
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Post by BigMikeReed on Sept 22, 2008 11:33:22 GMT -5
Hey Keith- I saw your hack squat poundages AND that you note you take 'em to the bottom- I've incorporated those into my leg routine the last few months.... the first few times I did them, I got REAL sore a few days after- I have not experienced muscle soreness quite like it but man I think hacks work!
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Post by masterschamp on Sept 23, 2008 7:51:29 GMT -5
Hey Keith- I saw your hack squat poundages AND that you note you take 'em to the bottom- I've incorporated those into my leg routine the last few months.... the first few times I did them, I got REAL sore a few days after- I have not experienced muscle soreness quite like it but man I think hacks work! Mike Any squat or hack movement I do is always rock bottom. I think it just adds so much more to the effect of the exercise. It's the way I was taught, and I have never had knee problems. People I've seen,who usually blow out a knee, have never gone below parallel and the tendons and ligaments have not been strengthened over that full range of motion as in going to rock bottom. Then, when they attempt a new HEAVY weight, and the weight pushes them a little farther down than they are used to going...BAM!
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Post by masterschamp on Sept 23, 2008 7:53:33 GMT -5
Monday, September 22,2008 CHEST/DELTS/ABS
Smith Machine Inc BP 135 x 15 225 x 10 285 x 5 225 x 10 135 x 15
Hammer Dec BP 135 x 15 225 x 10 315 x 6
Cybex Seated BP 140 x 12 180 x 10 220 x 8 260 x 6
Pec Deck 70 x 12,12,15
Seated Co-Axial Press 70 x 12 90 x 6 110 x 6 130 x 6
Cable Lateral 20 x 15 30 x 10 40 x 8
Front Cable Raise 40 x 12 50 x 10 60 x 10
U Cable Row 50 x 10 60 x 10 70 x 10
Weighted Roman Chair 25 x 15,15 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 50
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Post by masterschamp on Sept 25, 2008 8:54:55 GMT -5
Wednesday, September 24, 2008
BACK/REAR DELTS /TRAPS/CALVES
U Grip Pulldowns 140 x 12 180 x 10 220 x 7,6
U Grip BB Row 135 x 12 225 x 8 255 x 6
Seated 1 Arm Hammer Row 2 plates/side x 12 4 plates/side x 8
Seated Cable Row 260 x 8
Bent Cable Lateral 30 x 15 40 x 10 50 x 8
BB Shrugs 225 x 12 315 x 12,10
Weighted Hyperextensions + 25 x 12,12
GIANT SET: ( 3 rounds ) Seated Angle Calf Sled 200 x 20,15,12 Hammer Donkey Raise 200 x 12,10,9 Standing Angled Calf Sled 150 x 12,10 7
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Post by masterschamp on Sept 29, 2008 10:23:37 GMT -5
Friday, September 26, 2008 BICEPS/TRICEPS/ABS
Alt DB Curls 25 x 12 35 x 10 45 x 8
Plate Loaded Preacher 45 x 15 70 x 10 90 x 8
Seated Cable Curl 50 x 20,20
DB Hammer Curl 30 x 10,10
Pressdown 100 x 15 120 x 10 150 x 10
Lying EZ Extension 65 x 10 75 x 10 95 x 6
Seated Extension Station 70 x 12 80 x 12 90 x 10 100 x 10
Machine Dips 200 x 15,15
Weighted Roman Chair + 25 x 15,15 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 75
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Post by masterschamp on Sept 29, 2008 10:30:47 GMT -5
Sunday. September 27, 2008 QUADS/HAMS/CALVES
Leg Press ( full reps ..quads all the way back to torso) 1 plate/side x 20 2 plates/side x 10 3 plates/side x 8 4 plates/side x 7 5 plates/side x 6 6 plates/side x 6
Hacks 2 plates/side x 10 4 plates/side x6 5 plates/side x 6
Leg Extension 100 x 20 130 x 12 160 x 10
Lying Leg Curl 100 x 12 110 x 8 120 x 6
Seated Leg Curl 110 x 8 150 x 6
One Leg Curl 70 x 10
Angled Calf Sled 120 x 25 200 x 15 260 x 12 300x 8 300 x 6
Seated Calf Raise 2 plates x 15,15,15
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Post by GerryT on Sept 29, 2008 13:01:53 GMT -5
Great stuff, Keith! Like Tina Turner sang, simply the best!
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Post by masterschamp on Oct 1, 2008 9:22:38 GMT -5
Monday, September 29, 2008 CHEST/DELTS/ABS
Smith Inc BP 135 x 15 225 x 10 285 x 6
Dec Hammer BP 1 plate/side x 20 2 plates/side x 12 3 plates/side x 8
Machine Dips 200 x 15,12,12
Pec Deck 70 x 15 80 x 12 90 x 10 100 x 10
Seated Co-Axial Press 70 x 12 90 x 10 110 x 7 130 x 6
Standing Lateral Station 20 x 12 30 x 10 40 x 10
Front Cable Raise 30 x 12,12,12
Upright Cable Row 50 x 10,10,10
Weighted Roman Chair +25 x 20,15 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 50
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Post by masterschamp on Oct 2, 2008 6:57:58 GMT -5
Wednesday, October 1, 2008 BACK/R DELTS/TRAPS/CALVES
Hammer B/N Pulldown 1 plate/side x 20 2 plates/side x 12 3 plates/side x 8 2 plates x 12
U Grip BB Row 135 x 12 225 x 10 255 x 6
DB Row 100 x 10 125 x 8
Seated Cable Row 300 x 7
Rear Delt Machine 70 x 12 80 x 12 90 x 12
DB Shrugs 80 x 20,20,20
Weighted Hyperextension +25 x 12,12
Seated Calf Sled 200 x 20,20,17,15
Seated Calf Machine 2 plates x 15,15,15
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Post by masterschamp on Oct 5, 2008 21:04:23 GMT -5
Friday, October 3, 2008 BICEPS/TRICEPS/ABS
Seated DB Curl 25 x 12 35 x 10 45 x 6 Cable Curls ( ascending sets) 40 x 10...50 x 10...60 x 10 40 x 10...50 x 10...60 x 10 40 x 10...50 x 10...60 x 10 Plate Loaded Preacher 45 x 10 55 x 10 65 x 10 Seated Cable Curl 50 x 10,10,10
Pressdowns 100 x 12 120 x 10 130 x 10 150 x 8 SUPERSET Pressdown 100 x 12,12,12 Ohead Cable Ext 100 x 12,12,12
Machine Dips 140 x 15,15,15 DB Kickbacks 25 x 12,12,12
Weighted Roman Chair +25 x 15,15 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 50
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